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Log

Date Workout Score Ave Comments Action
08/04/25 17:00 3,889m 2:11.1

MONDAY 17min warm up
LIFT19 6 ABAD:/ 4 dips// 2 Lats// 4 biceps// 1 triceps // 2 c benchP

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08/02/25 1000m 4:19.3 2:09.6

LIFT & BOX2, 21, 5
Warm up
2 flys 35,40/ SS 2 rev BANDS // 4 hams// 3 farmers// 2 stair farm50-60// 3 db rows 80#// 4 incline…

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08/01/25 1:03 232m 2:16.6 View workout
08/01/25 660m 2:46.1 2:05.8 View workout
08/01/25 2:00 479m 2:05.2 View workout
08/01/25 12:00 2,762m 2:10.3 View workout
08/01/25 0:38.0 200m 1:35.0

Cool down

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08/01/25 1:08.0 296m 1:54.8 View workout
08/01/25 1:20.0 328m 2:01.9 View workout
08/01/25 0:25.0 100m 2:05.0

FRIDAY. LIFT 6 ABAD// 4 Lats // 3 dipss

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07/29/25 2:00 469m 2:07.9

THURSDAY WALK 4.5 1:16 (3.6 mph)
WEDNESDAY REST 5.5 (yard50// Swim 20’”)

Cool down 19,2:08

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07/29/25 2:00 520m 1:55.3

27,1:55.3

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07/29/25 1:33 376m 2:04.7 View workout
07/29/25 3:00 696m 2:09.3

19,2:09.3

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07/29/25 15:00 3,449m 2:10.4

TUESDAY warm up 15 w 10-15 BUILDS (base: 18,2:13
LIFT 19 (6ABAD// 4 dips// 4 flys// 3 c militaryPress// 3 m triceps

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07/27/25 2:00 509m 1:57.8 View workout
07/27/25 2:00 486m 2:03.4 View workout
07/27/25 6:44 1,550m 2:10.5 View workout
07/27/25 4:35.0 1,030m 2:13.4

SUNDAY LIFT 18 (hams, ant delts, upper LATS, 3NCr , SLANTS, BABS, 3Farmers, 2Lunges

Cool down

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07/25/25 1:39 364m 2:16.2 View workout
07/25/25 3:00 720m 2:05.0

21,2:05

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07/25/25 4:00 935m 2:08.3

21,2:08

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07/25/25 730m 3:11.4 2:11.0 View workout
07/25/25 12:00 2,772m 2:09.8

ROW LIFT BOX 5500/19/5
Chest, DB rows/. 5 ABAD// 3 3 flys / m benchP/ biceps 40,30,25hammer
3x BOX

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07/22/25 2:00 488m 2:02.9

WEDNESDAY REST 1.0/4.5
22,2;02

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